Niagara Health System – Introduction to the Low FODMAP Diet for IBS

An Introduction to the Low FODMAP Diet

for Irritable Bowel Syndrome

The following information provides an introduction to the low FODMAP diet for Irritable
Bowel Syndrome (IBS). It is not intended to replace counselling by a Registered Dietitian on
the low FODMAP diet approach for IBS symptom management. Registered Dietitians who are
experienced or trained in the low FODMAP diet approach can individualize the low FODMAP
diet to help achieve best results and ensure your diet is nutritionally adequate.

What is the low FODMAP diet?

The low FODMAP diet is a diet that limits foods that are high in FODMAPs. FODMAPs are
carbohydrates found in food that are highly fermentable. The fermentation of FODMAPs by
bacteria in the bowel (known as the production of gas) is a normal part of digestion. For people
with IBS however, the increased production of gas that can occur with eating foods high in
FODMAPs may provoke symptoms such as excess gas, abdominal bloating and distention, and
abdominal discomfort. Some FODMAPs can also cause loading of water in the bowel when
consumed in larger amounts. Loading of water in the bowel may also provoke IBS symptoms in
some people, including bowel urgency and diarrhea. Reducing the amount of high FODMAP
foods in the diet is an approach that can help improve IBS symptoms for some people.

Can following a low FODMAP diet cure my IBS?

While following a low FODMAP diet may improve your symptoms, this diet is not considered a
cure for IBS. FODMAPs can increase IBS symptoms temporarily when consumed due to the
increase in gas production and water loading in the bowel. Research to date has found that
about 3 out of 4 people with IBS can experience a meaningful overall improvement in their
symptoms when following a low FODMAP diet.

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© Niagara Health System 2012 (revised Jan 2015) This document can be reproduced without alterations (NHS logo or credit retained) for non-commercial use.
Contact: Neal.Glauser@niagarahealth.on.ca
 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

What are examples of FODMAPs?

There are 5 types of carbohydrates that are considered FODMAPs. These are:

 Lactose
 Fructose
 Fructans
 GOS (galacto-oligosaccharides)
 Polyols

Tolerance of FODMAPs and IBS

Tolerance of foods that are high in FODMAPs can vary for people with IBS. Some people with
IBS can tolerate a larger amount of food high in FODMAPs in their diet, while others may find
that consuming a smaller amount of food high in FODMAPs can provoke symptoms.

Tolerance of one FODMAP in particular, lactose, can vary depending on your ability to absorb
this carbohydrate. Lactose can often cause symptoms for people with IBS if it is poorly
absorbed in the digestive system. This is referred to as lactose malabsorption. Lactose
malabsorption occurs in about 40% of people with IBS. For people that do not have lactose
malabsorption, this carbohydrate is more likely to be tolerated.

To help illustrate the effect of consuming FODMAPs when you have IBS, you can think of your
digestive system as a ‘cup’ (Figure 1.). All the FODMAPs you consume from different foods go
into this same cup. As you consume FODMAPs they have a cumulative effect, meaning they all
contribute to the total FODMAP load in this cup. If you consume too high of a FODMAP load,
resulting in too much gas production and water loading, your cup can overflow and symptoms
can occur (Figure 2). Different people with IBS can have different sized cups. One person’s cup
may overflow if they consume a small amount of FODMAPs, whereas another person’s cup may
not overflow until they consume a larger amount of FODMAPs. If FODMAPs do provoke your
IBS symptoms, it can be a learning process to determine what your tolerance level is (i.e. at
what point your cup overflows) when consuming high FODMAP foods.

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Figure 2.

Figure 1.

The low FODMAP diet

A table has been provided that lists foods that are high in FODMAPs and foods that are low in
FODMAPs.

As a trial, you can try choosing low FODMAP foods while limiting or avoiding high FODMAP
foods for 4 weeks to see if your IBS symptoms improve. Some symptom improvement may be
seen within a week of following a low FODMAP diet, although it may take up to a few weeks of
following this diet to see the full benefit for some people. In some cases, IBS symptoms may
not improve significantly on the low FODMAP diet (i.e. approx. 1 out of 4 people with IBS see
limited or no improvement with a low FODMAP diet).
‘L’
Some foods listed under ‘High FODMAP’ are marked with an . These are foods that are high in
lactose. If you have had a negative test result for lactose malabsorption or if you already know
that you can tolerate lactose in your diet, then these foods generally do not need to be limited
on the low FODMAP diet.

Some foods listed under ‘Low FODMAP’ are marked with the symbol , which represents a
magnifying glass. These foods can sometimes contain high FODMAP ingredients that have
been added to the food product. The magnifying glass symbol is a reminder for you to check

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

the ingredient list of these food products before consuming them to confirm whether any high
FODMAP ingredients have been added to the product.
M
Some foods listed under ‘Low FODMAP’ are marked with an ‘ ’. These are foods that can have
a moderate amount of FODMAPs (slightly higher than low FODMAP foods) but that are still
often reported to be tolerated. If you notice that any of these foods cause symptoms however,
try reducing them to a smaller portion size (1/2 portion size) to improve tolerance.

While you follow the low FODMAP diet, it is important that you continue to consume a
nutritionally balanced diet. See Canada’s Food Guide (www.healthcanada.gc.ca/foodguide) for
information on how to follow a balanced diet

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

Food Type
Choose Limit

Fruits Limit large servings of fruit. It is  apple

recommended to limit low FODMAP  apricot
fruit to 1 serving at a time and  avocado
separate each fruit serving by at  blackberries
least 2 hours. One fruit serving  canned packing juice
equals 1 small/medium sized fruit or  cherries
1/2 cup.  dates
 dried high FODMAP fruit
Limit dried low FODMAP fruit, and  dried high FODMAP fruit bars
concentrated fruit products. If you  figs, dried
consume juice from low FODMAP  lychee
fruit, it is recommended you limit the  mango
serving size to 1/3 cup.  nectarine
 peach
 banana  pear
 blueberries M  persimmon
 cantaloupe  plum
 cranberries  pomegranate
 dragon fruit  prune
 durian  watermelon
 grapefruit M
 grapes*
 honeydew melon
 kiwi
 lemon
 lime
 longan M
 mandarin
 orange
 papaya

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

 rambutan M
 passion fruit
 pineapple
 raspberries*
 rhubarb
 strawberry*

* There is some conflicting data on

FODMAP content – limit quantity or
avoid if these foods cause symptoms.

Vegetables  alfalfa  artichoke

 bean sprouts  asparagus
 bok choy  beetroot
 butternut squash M  broccoli
 carrots  Brussels sprouts
 chicory leaves  cabbage
 chives  cauliflower
 choy sum  celery
 collard greens  garlic (garlic-infused vegetable
 cucumbers oil may be tolerated)
 eggplant  leeks (whole or bulb)
 endive, leaves  mushrooms
 fennel (bulb, leaves)  onions
 green beans  peas
 green bell pepper  shallots
 kale  snow peas
 kambucha squash  sugar snap peas
 leek leaves (leek bulb is high in  tomato (e.g. pasta) sauce
FODMAPs)
 lettuce (all types)
 okra
 parsnip
 potatoes
 pumpkin M

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

 radish
 red bell pepper
 red chilli
 seaweed, Nori
 spinach
 spring onion greens (spring onion
bulb is high in FODMAPs)
 sweet potato M
 swiss chard (silver beet)
 tomato, tomato paste
(tomato sauce is high in
FODMAPs)
 turnip
 water chestnut
 zucchini

Grain  amaranth flour*  muesli/muesli bar

Products  arrowroot flour*  rye flour*, rye bread
 field corn (e.g. corn meal, corn  sweet corn (e.g. corn on the cob,
thins, corn flour, corn tortilla raw or cooked corn kernels)
chips, corn tacos, corn puffs, corn (products made from field corn
polenta) (sweet corn is high in are allowed)
FODMAPs)  wheat*, products made with
 oats M , oatmeal M, oat bran significant amounts of wheat
 millet*, millet flour*, puffed flour. For example:
millet*  breads
 quinoa, puffed quinoa  pasta/noodles
 rice, rice cakes , rice crackers  couscous
and crisps , Rice Krispies ,  cereals
rice pasta/noodles, cream of rice  cakes, baked goods, pastries,
cereal, rice paper, puffed rice, cookies
rice flour, rice bran  crackers, biscuits
 tapioca*  breadcrumbs, batter

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

* Although the FODMAP content is not * Small/trace amounts of wheat or rye in

yet available for these specific grain food products can likely be tolerated
products (amaranth, arrowroot, millet,
tapioca) these can be included on the
low FODMAP diet unless you notice
tolerance issues

Milk and  almond milk beverage M  buttermilk L

Alternatives  butter  cream (light cream, half and half,
 certain cheeses only (Cheddar, whipping cream) L
Edam, Limburger, Mozzarella,  cream sauces L
Romano, Swiss, Parmesan,  cream soups L
Provolone, Brie, and Camembert)  evaporated milk L
 coconut milk  Feta cheese L
 coconut milk beverage  fresh cheeses (e.g. Ricotta,
(coconut water is high in Cottage) L
FODMAPs)  ice cream L
 custards and puddings made with  kefir L
lactose-free milk  malted milk L
 ice cream substitutes (e.g. dairy-  whey powder L
 processed cheese, cheese
free gelato, sorbet)
spreads L
 lactose-free milk
 puddings, custards L
 lactose-free yogurt
 regular and low-fat milk (cow,
 rice milk beverage
goat, sheep) L
 regular and low-fat yogurt L
 sherbet L
 skim milk powder L
 sour cream L
 soy milk
 sweetened condensed milk L

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

Meat and  eggs  legumes (e.g. chick peas, lentils,

Alternatives  fish red kidney beans, baked beans,
 low FODMAP nuts (limit portion navy beans, lima beans, butter
to small handful at a time): beans, borlotti beans, mixed
 almonds M beans, split peas, soy beans)
 Brazil nuts  pistachio nuts
 hazelnuts M  cashews
 pine nuts
 peanuts
 pecans
 macadamia nuts
 walnuts
 peanut butter (limit portion to 1-
2 tbsp at a time)
 plain rice protein powder
 poultry (chicken, turkey)
 red meat
 seafood
 seed butters (e.g. sunflower seed
butter, pumpkin seed butter)
(limit portion to 1-2 tbsp at a
time)
 seeds (e.g. sunflower seeds,
pumpkin seeds, sesame seeds,
chia seeds) (limit portion to a
small handful at a time)
 tempeh
 tofu
 100% whey protein isolate

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 Niagara Health System – Introduction to the Low FODMAP Diet for IBS

Low FODMAP High FODMAP

Oils and Fats  all vegetable oils (including  cream cheese L

soybean oil)  cream sauce L
 flavoured vegetable oils (e.g.  sour cream L
garlic-infused vegetable oil, chili-
infused vegetable oil)
 butter Caution (check ingredients):
 margarine commercial salad dressings
 mayonnaise often contain ingredients that
are high in FODMAPs (e.g. garlic,
onion)

Sweeteners  artificial sweeteners not ending  agave syrup

in ‘ol’ (e.g. aspartame, Splenda)  crystalline fructose
 glucose  fructose
 golden syrup  glucose-fructose,
 maple syrup glucose/fructose (this is high
 molasses M fructose corn syrup)
 regular corn syrup  high fructose corn syrup (HFCS)
 rice syrup  honey
 table sugar (sucrose)  polyols (e.g. sorbitol, mannitol,
xylitol, maltitol and isomalt)
The following are different names of
low FODMAP sugars:
Caution (check ingredients):
 beet sugar sugar-free products (e.g. sugar-
 brown sugar free gum) may contain added
 cane sugar polyols
 castor sugar
 confectioner's sugar
 granulated sugar
 icing sugar
 invert sugar
 palm sugar
 refined sugar

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Low FODMAP High FODMAP

 sugar
 turbinado sugar Caution (check ingredients):
the following may contain added
Use low FODMAP sugars in glucose-fructose (high fructose
moderation corn syrup):
- soft drinks
- fruit drinks
- sweetened beverages
- candies
- sweetened cereals
- syrups
- condiments
- sweetened snack products

Herbs, Spices  chives  barbeque sauce

and  ginger root  chutney
Condiments  salt  garlic salt or powder
 pepper  hummus
 lemon and lime juice  ketchup
 soy sauce  onion salt or powder
 fish sauce  relish
 unfiltered apple cider vinegar
 mustard
 oyster sauce
 plum sauce M
 vanilla extract, real or imitation
 most varieties of vinegars
(including filtered apple cider
vinegar)

The following spices are low in

FODMAPs, but use caution with large
amounts of spices:

 cinnamon

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Low FODMAP High FODMAP

 green leafy herbs (e.g. fresh or

dried basil, parsley, oregano,
cilantro, coriander, dill,
marjoram, thyme, tarragon,
rosemary, mint)
 ground chilli powder
 paprika
 seed spices (e.g. coriander,
mustard, cumin, caraway, dill
seed, celery, sesame seed, poppy
seed, nutmeg)
 turmeric

Other Food  cocoa powder  carob powder

Ingredients  soy lecithin  chickpea flour
 ingredients not listed or derived  chicory root extract (also known
from foods listed under ‘High as ‘inulin’)
FODMAP’  curds L
 FOS (fructo-oligosaccharides)
 fruit juice concentrate (e.g.
concentrated apple juice,
concentrated pear juice)
 GOS (galacto-oligosaccharides)
 inulin
 lactose L
 lentil flour
 milk solids L
 pea flour
 soy or soybean powder (soy
lecithin and soybean oil are
allowed)
 textured soy protein

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Low FODMAP High FODMAP

Other  beer  chamomile tea

 brewed and instant regular and  coconut water (coconut
decaffeinated coffee or espresso milk/coconut milk beverage is
 black tea allowed)
 chai tea M  fennel tea
 dandelion tea M  fortified wine: port, sherry
 green tea (sweet)
 white tea  oolong tea
 peppermint tea  rum
 unsweetened spirits (vodka, gin,  some alcoholic cocktails (pina
whiskey) colada, margaritas, sours)
 white wine (sweet, dessert)
 red and white wine (dry)
 rose wine
 sherry (dry)
 water

Nutrient data used to classify foods in the FODMAP food table was obtained from published studies, USDA nutrient database and the
NUTTAB database. In some cases, FODMAP composition data was not available. In these cases, foods were classified based on
estimates from the Low FODMAP diet education resources prepared by the research team in the Dept. of Gastroenterology, Central
Clinical School, Monash University, Australia (booklet, Smartphone application, website blog). FODMAP classification of some foods
may vary with other educational resources related to factors such as variance in FODMAP composition data of foods, portion size
standards of foods, clinical experience.

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Reading food labels

The following is a quick reference list that can be used when reading food labels to help you
identify common added ingredients and sweeteners that are high in FODMAPs.

Quick reference list of high FODMAP ingredients and sweeteners

 agave syrup
 apple purée T
 buttermilk L, T
 carob
 canned packing juice from high FODMAP fruits T
 chickpea flour T
 chicory root extract (also labelled as ‘inulin’)
 cream
 crystalline fructose
 curds L, T
 FOS (fructo-oligosaccharides)
 fructose
 fruit juice concentrate (e.g. concentrated apple juice, concentrated pear juice) T
 garlic salt or powder
 glucose-fructose or glucose/fructose (term often used in Canada for high fructose corn
syrup)
 GOS (galacto-oligosaccharides)
 high fructose corn syrup
 honey
 inulin (fibre that is added to some products)
 isomalt
 lactitol
 lactose L
 lentil flour T
 maltitol
 mannitol
 milk solids L
 onion salt or powder
 pea flour T
 pear purée T
 rye flour T
 sorbitol
 soy or soybean flour T (note: soy lecithin and soybean oil are low in FODMAPs)
 soy milk T
 skim milk powder L

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Quick reference list of high FODMAP ingredients and sweeteners

 textured soy protein T

 unfiltered apple cider vinegar T (note: regular/filtered apple cider vinegar is low in
FODMAPs)
 wheat T
 whey or whey protein L (note: ‘100% whey protein isolate’ is low in FODMAPs)
 xylitol
L
If you do not have lactose malabsorption or if you know you can tolerate lactose, these
ingredients do not need to be limited
T
These high FODMAP ingredients can be tolerated by most people with IBS when present in a
very small or trace amount (less than 1 tablespoon)

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Pinterest Website
A Pinterest website has been created to help you if you are trying a low FODMAP diet.

Website address: pinterest.com/nealglauserRD (enter this address in your internet

website address bar to visit this Pinterest website)

This Pinterest website provides you with:

 Tips for low FODMAP shopping. As well as some general shopping tips, this Pinterest
website can help you locate where to purchase low FODMAP foods in the Niagara
region.

Click on a Food
Products category
for product
information

 Tips on label reading for FODMAPs. This Pinterest website helps identify some foods
that have ‘hidden’ FODMAP ingredients.

 Online low FODMAP recipe links. If you are looking for low FODMAP recipes for meals,
desserts, snacks and condiments/sauces, this is a good place to get ideas.

Note: if you search the internet (e.g. ‘Google’) you can find many recipes online that are
labelled as low in FODMAPs. Some of these recipes may be outdated or inaccurate

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however (may include high FODMAP ingredients). The low FODMAP recipes on this
Pinterest website (pinterest.com/nealglauserRD) have been confirmed to be low in high
FODMAP ingredients by a dietitian. If you use online recipes labelled as low in
FODMAPs that are not from this Pinterest website, it is good idea to double-check the
recipes to confirm they do not contain any high FODMAP ingredients.

After you click on a

recipe picture, click
on the ‘Visit Site’
button to take you
to the website with
the recipe

Privacy information. Pinterest is a popular online pinboard site. You do not need to be a member of Pinterest to
view the website: pinterest.com/nealglauserRD. If you are a member of Pinterest, and you choose the optional
feature to ‘follow’ pinterest.com/nealglauserRD, please be advised that other individuals viewing this website
may have access to view your username and your Pinterest boards.

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Low FODMAP sample menus

A week of low FODMAP menus have been provided to help you plan meals and snacks while
trying a low FODMAP diet.

 

Rice Krispies cereal with almond or rice milk topped with banana slices

1 - 2 hard-boiled eggs
(add margarine, salt and pepper if desired)

Tuna salad sandwich melt open-face on plain rice cakes or low FODMAP bread
(mix tuna, mayonnaise, chopped green peppers and radishes, salt, pepper; spread on
rice cakes/low FODMAP bread; then melt cheddar cheese on top)

Lactose-free yogurt

½ cup grapes

Rice or almond milk

Stir-fry
[1 cup of cooked quinoa (or rice), sliced chicken or turkey, low FODMAP vegetables,
olive oil (use garlic-infused oil if desired), herbs or soy sauce as desired to flavour]

Small handful of walnuts



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 

Oatmeal with rice or almond milk

(add maple syrup as sweetener if desired)

½ cup cantaloupe or raspberries

Corn or rice pasta with cooked low FODMAP vegetables and cooked shrimp,

tossed in olive oil, parmesan cheese, and herbs or lemon juice

Small banana with peanut butter (can sprinkle on shredded coconut if desired)

Tomato chicken risotto

(recipe at: ‘pinterest.com/nealglauserRD’)

Rice or almond milk

Rice crackers/crisps with cheddar cheese



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 

Corn flakes with rice or almond milk

Orange wedges

Salmon or chicken salad sandwich on low FODMAP bread

(mix salmon or chicken with mayonnaise, red bell peppers, salt, pepper; top with sliced
tomatoes and lettuce)

Lactose-free yogurt

½ cup pineapple

Small handful of sunflower seeds

Baked turkey breast seasoned with herbs served with oven-roasted red and green bell
peppers, and zucchini tossed in garlic-infused olive oil and herbs

Mashed potatoes with margarine

(add chives if desired)

Rice or almond milk

Rice cakes with low FODMAP dip

(dip recipes at: ‘pinterest.com/nealglauserRD’)



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 

Egg omelet made with tomatoes, spinach and herbs

(add cheddar cheese if desired)

Hash brown potatoes

½ cup papaya or grapes

Low FODMAP quinoa and vegetable salad

(recipe at: pinterest.com/nealglauserRD)

Rice crackers/crisps

Rice or almond milk

Small handful of pecans with brie cheese

Corn or rice pasta served with pan-fried chicken and low FODMAP vegetables
(season with olive oil and herbs)

Rice or almond milk

Plain corn tortilla chips with low FODMAP salsa

(salsa recipes at: ‘pinterest.com/nealglauserRD’)



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 

Banana oatmeal shake

(mix in the blender: 1 banana, 1/2 cup cooked oatmeal, 2 tbsp pecans or walnuts, 1/2
cup almond or rice milk beverage, pinch of cinnamon, 2 - 4 ice cubes)

Tossed spinach salad with low FODMAP vegetables, shrimp or tuna, and homemade
salad dressing
(salad dressing recipes at: ‘pinterest.com/nealglauserRD’)

Low FODMAP toast with margarine

Rice or almond milk

Blueberries in a bowl topped with coconut milk beverage

Barbeque chicken kabobs (can marinade with olive oil and lemon juice if desired) with
low FODMAP vegetables on a bed of rice

Frozen dairy-free sorbet



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 

Rice porridge mixed with blueberries and coconut milk beverage

(add maple syrup as sweetener if desired)

Low FODMAP potato salad

(recipe at: ‘pinterest.com/nealglauserRD’)

Carrot and cucumber sticks

Lactose-free yogurt

Small banana with peanut butter or sunflower seed butter

Baked tilapia or salmon with oven-roasted small potatoes and carrots

(season with olive oil and herbs)

Rice or almond milk

Rice crackers/crisps with Swiss or cheddar cheese



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 

Low FODMAP pancakes with maple syrup

(recipes at: ‘pinterest.com/nealglauserRD’)

Roast beef or sliced meat sandwich on low FODMAP bread with mayonnaise and
lettuce

1 - 2 kiwi fruits

Rice or almond milk

A small handful of walnuts with cheddar cheese

Your choice (visit: ‘pinterest.com/nealglauserRD’ for different supper recipe ideas)

Peanut butter banana shake

(mix in blender: 1 cup almond or rice milk, 1 banana, 1 tbsp peanut butter, 2 - 4 ice
cubes)



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 Banana with peanut butter

 Bowl of raspberries or blueberries with rice or almond milk
 Carrot sticks (can dip in peanut butter)
 Corn flakes or Rice Krispies with rice or almond milk
 Corn puffs
 Dairy-free sorbet
 Fruit (low FODMAP choices)
 Hard-boiled egg
 Lactose-free yogurt (can add in low FODMAP fruit)
 Low lactose cheeses (those listed under ‘Low FOMAP’)
 Plain banana chips (portion: handful only)
 Plain corn tortilla chips
 Peanut butter spread on rice cakes (can top with sliced banana)
 Rice cakes topped with sliced tomatoes and melted cheddar cheese
 Rice cakes with low FODMAP dip (dip recipes at:
‘pinterest.com/nealglauserRD’)
 Rice crackers/crisps and low FODMAP fruit
 Rice crackers/crisps with cheddar cheese slices
 Sesame snaps
 Sliced egg on low FODMAP toast with margarine
 Sliced red or green bell peppers or cucumbers
 Small handful of low FODMAP nuts (e.g. peanuts, pecans, walnuts, pine nuts,
macadamia nuts, Brazil nuts)
 Small handful of sunflower seeds
 Smoothie (mix in blender: almond or rice milk with low FODMAP fruit)

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Other foods that may trigger IBS symptoms

In addition to high FODMAP foods, other dietary triggers of IBS symptoms can include caffeine,
alcohol, greasy foods (e.g. deep-fried foods, fast foods) and large meals. You may also want to
try limiting these foods to help improve your IBS symptoms.

Evaluating your symptom response to the low FODMAP diet

No symptom improvement

If you followed a low FODMAP diet for 4 weeks and your IBS symptoms did not significantly
improve, then this diet may not be effective for you. Keep in mind that FODMAPs are not
harmful to the digestive system, rather they can simply provoke symptoms temporarily for
some people with IBS due to increased gas production or fluid loading in the bowel. If limiting
high FODMAP foods did not provide meaningful improvement in your symptoms, and you find
re-introducing high FODMAP foods back into your diet does not provoke symptoms, then there
is no need to restrict these foods in your diet and it is suggested that you resume your regular
diet as tolerated. Many high FODMAP foods are healthy food choices and they are encouraged
in the diet if they are well tolerated. A consultation with a dietitian can help you determine if
there are other dietary strategies that may improve your IBS symptoms.

Symptom improvement

If you notice a significant improvement in your IBS symptoms after following a low FODMAP
diet for 4 weeks, it is recommended that you seek a referral with a dietitian experienced or
trained in the low FODMAP diet approach for further counselling. A strict low FODMAP diet
(sometimes referred to as ‘the FODMAP elimination diet’) is typically used for only 4 - 8 weeks

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to determine if this diet approach will be effective for symptom management, and is not
considered a long-term diet for most people. The overall goal of the low FODMAP diet
approach is to still include some high FODMAP foods in your diet as you can tolerate them.
Adding high FODMAP foods back into your diet that you can tolerate can help to liberalize your
diet, which is important for quality of life and ensuring your diet is nutritionally balanced.

Working with a dietitian that is experienced or trained in the low FODMAP diet approach can
help you determine which FODMAPs are most problematic, help you re-introduce FODMAPs to
increase the variety of foods in your diet, and also ensure that your diet is nutritionally
adequate.

In the meantime, while you are waiting for the dietitian appointment, have you noticed
whether certain high FODMAP foods appear to trigger your IBS symptoms more than others? If
you suspect certain high FODMAP foods are better tolerated, try adding these back into your
diet gradually to see how you tolerate them.

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